Full Transcript Natural Foundations for Healthy Testosterone 0:08 Let's talk about some things that we can do 0:12 naturally to help you. Obviously, we're going to talk about TRT, testosterone 0:17 replacement therapy. We're also going to talk about some peptides, but let's talk 0:23 about lifestyle things. Then we'll get into some supplements. Then we'll get 0:26 into TRT. And then we'll get into peptides. Okay. Okay. So, first natural 0:30 a strength training. Muscle is medicine. I can't emphasize it enough. You have to 0:36 go lift. Lift often. Lift heavy. Now, if you're just starting, be careful. Get a 0:42 trainer. Get the proper form and work your way up to heavier 0:47 weights. Sleep vital vital for you. Growth hormone releases when you sleep. 0:53 And we're going to talk about growth hormone and actually peptides that are 0:57 going to enhance growth hormone because it's in the pathway of 1:02 testosterone. So you definitely want to be getting adequate 1:07 sleep. Reduce alcohol, reduce xenoestrogen exposure. That means quit 1:13 drinking out of plastic bottles. Quit using all the body colog, the body 1:18 sprays, the body washes, the deodorants, even the heavy metals that are in there 1:23 like aluminum. Make sure that you're eating clean, you're drinking clean 1:29 water, you're filtering your water. I'm not saying a beer from time to time 1:33 isn't okay. But if you are a power drinker, you're a weekend boozer, you 1:38 got to change those habits because it's also more 1:42 detrimental to overindulge on the weekends with 6, 8, 10 beers than to 1:48 have maybe one beer every night throughout the week because your body 1:52 can process out a little bit of alcohol and the liver is not quite as stressed 1:58 versus you drinking 6 8 10 beers on the weekend over a period of 6 or eight 2:03 hours where the liver is constantly trying to process it out. So, we can't 2:10 destroy ourselves on the weekend with this mindset of like, it's the weekend, 2:14 you know, I'm watching football or baseball and I'm just going to drink all 2:17 day. I I would rather see you just have one beer or a glass of wine through the 2:22 week just to modulate that if you need to. Um, I really rather see you do 2:27 nothing, but that's not our world. But you have to make this doable and healthy 2:32 for yourself and not break down all of the hard work you've done all week with 2:38 a 10-hour drinking binge. Just my opinion. Manage stress. So important. I 2:45 mean, guys, I know you don't talk a lot about your emotions or how bad things 2:49 are. You can physically manage stress or you can psychologically manage it or you 2:56 can do both. Very important. So, if you're having issues in any of these, 3:01 there's some things that you can do um that are going to help you, right? 3:05 Strength training, obviously, that's easy. Go to the gym, but make sure 3:09 you're doing things to recover. You want to have some good branch chain amino 3:13 acids. You want to have um some creatine, maybe you also want to be 3:20 looking at um the right workout, the right plan, the right amount of time. 3:25 Don't overdo your goals. You know, you're not going to make it to the gym 3:29 six days a week. If you work full-time and you got kids in sports, you might 3:32 want to set yourself up for three days a week. If you make it an extra day, 3:35 that's awesome. Make sure you're doing nutrients to recover. Electrolytes, 3:39 branch chain amino acids, those would be the top two. Magnesium would be another 3:43 one that I would recommend. You need magnesium, guys. And I would probably do 3:48 a combination of maybe glycinate, citrate, 3nate, something along those 3:53 lines. adequate sleep. If you're not sleeping,
Recovery, Sleep, and Stress Support 3:57 there's a few key things you can look at. One, if you're waking up all night, 4:02 that's an adrenal issue. Get on some sort of adrenal support. If you can't 4:07 fall asleep and you're stinking thinking, you might want to consider 4:11 some atheanine before bed or even ashwagandha, something that's going to 4:16 calm the brain, something with GABA. I personally like a product called Calm 4:20 Day. That's a great one by Nutritional Frontiers. You can find it on my store. 4:25 I will link my store here in the show notes as well as uh link some of the 4:31 products that I'm talking about which means I probably should make some notes 4:34 so I don't forget. Right. So, uh adrenal support calm day. If you are having 4:42 issues where you pop awake at a certain time of night, that's usually liver 4:46 health because if you're popping awake between 1 and 3:00 a.m., that's usually 4:50 liver congestion. So, I would suggest supporting the liver. You have to look 4:54 at what you're eating, what you're drinking, but you can also use something 4:58 like live complete. That's going to really help you take that with food 5:02 around dinner time. Other than that, if you're having other sleep issues like 5:06 sleep apneoa, obviously that's a mouth structure issue. Your tongue is probably 5:11 falling back into the back of your throat. It's not sitting correctly on 5:14 the roof of your mouth. We actually have a specialist in my practice that you can 5:19 talk to about that. and getting to a physiological dentist that might be able 5:23 to help you with that. If you need a sleep study or something along those 5:26 lines, you can always do that. Uh, really important though that you address 5:30 apnea. You don't want to stop breathing in the middle of the night. Don't negate 5:34 melatonin. It's not just for sleep. Melatonin is one of the biggest 5:39 anti-inflammatory nutrients out there. Amazing. You can take it all through the 5:43 day. Reset your circadian rhythm. Get off your phones at night. Make sure that 5:47 you're not getting that blue light stimulation to your eyes. That's going 5:51 to decrease your melatonin production and keep you awake. All 5:55 right. Reducing alcohol and xenoestrogen exposure. We talked about that. Managing 6:00 stress. Again, calm day. That that little product has been one of my saving 6:05 graces. I absolutely love it. Um again, two capsules I usually take around 6:11 lunchtime and I usually take one or two at dinnertime. that just keeps me calm 6:16 all day long, keeps althanine to my brain, GABA. I am high cortisol because 6:21 I'm I work a lot. Uh so I need to learn to manage my stress and so do you guys. 6:27 Again, adrenal support for managing stress as well. So many things that you 6:31 can do. My advice is get with a practitioner and we are here to help. 6:36 You can reach out. I'm happy to help you um to get some of these things going. 6:42 Now, let's talk about um direct products to um help you with 6:50 testosterone. And I'm gonna if you're on the Zoom with me here, cuz we we did 6:56 post this in the Academy of Abiding Wellness too, the video, I'm going to 7:00 take you for a little walk around some products that I personally love for men 7:05 to help boost testosterone. So, I'm going to share screen. I'm still going 7:10 to talk through this with you if you're just listening on podcast, but I'll also 7:14 put the link to the video if you want to go watch it in the academy and see some 7:18 of these products. The first one is Testo 180. This is another product 7:23 that's made by Nutritional Frontiers. Uh it's a great product and I'm going to go 7:28 through some of the ingredients because I think they're valuable. First you have 7:32 largginine which is amazing um amino acid that works directly with 7:39 the pathways of testosterone. Macaka root, tribulus, Asian gins singh, uh you 7:46 have u dim which is going to help modulate the estrogen and then 7:52 gooflavonoid. Uh that's in the form of GKO leaf extract and it's a great 7:57 product uh because honestly when you have low testosterone you need all of 8:03 these things. Uh lar arginine this is an essential amino acid and it's a potent 8:08 stimulator of growth hormone release. Now, when we talk about growth hormone, 8:13 uh we're talking about release from the hypothalamus when you sleep, and it's 8:18 going to uh call for the release of other hormones that are going to help 8:24 you recover and grow. That's really the simplest way I can put it. So, Larginine 8:29 will increase circulation. It's going to be a potent amino acid. You need it. 8:34 Then you have the ginkoaloba. Now, ginkoaloba, I know we've talked about it 8:39 probably in the 80s and 90s for memory, but it's really just to increase blood 8:44 flow and it hits the genitals. So, if you have any type of issue with ED, this 8:52 one can be very beneficial for increasing blood flow to that area. It 8:57 also helps with sex drive and kind of increasing your 9:01 libido. And then you have uh the ginsing. Now, a lot of people don't know 9:08 the value of Jins Singh, but this is a real common one that's added to herbal 9:13 formulas because it's it's highly used to treat any type of sexual dysfunction. 9:20 There's been lots of studies on laboratory animals that have shown that 9:23 Jins Singh enhances libido and um performance. that also appears to be um 9:30 mediated by the release or the modification of nitric oxide. So nitric 9:36 oxide is really important for circulation viscosity uh the help the 9:40 health of you know your overall circulation. So for guys that's that's 9:46 very important. We want to make sure that you have good circulation to areas. 9:51 Let's talk a little bit about the tribulus, which might be not as common 9:57 as you think. And and for those that can't see what I'm showing you, these 10:01 are the raw ingredients in the product called testo 180. And so tribulus is 10:07 often used for infertility, ED, and low libido. This is probably one of the
Testosterone-Boosting Supplements and DHEA 10:12 number one herbs that you'll find in most male formulas. Um and it's gained 10:17 popularity because uh there was a research study done in Bulgaria and 10:21 Russia that indicated that tribulus actually increase levels of testosterone 10:25 in DHEA by increasing the luteinizing hormone which is one of the hormones 10:30 that we look at at men to make sure that it's good. And then there's other things 10:35 in there like maca which um this warriors would take before battle you 10:41 know because it increases strength. Um, and then there's other herb powders that 10:46 are going to help with nitric oxide levels and uh other type of circulatory. 10:51 So, this testo 180, easy, awesome, good for you. Take it. I would recommend it. 10:59 All right. Next product on the list is the homeopathic testosterone. Now, 11:05 homeopathy is great because you can utilize a bunch of it. And I actually 11:11 took this as a woman because I had low testosterone and low free testosterone. 11:17 So I chose to do a homeopathic as well as some DHEA cream which I'm going to 11:22 show you. Um and then I also modulated my estrogen using a product called estro 11:28 cleanse and dim. So um we'll get into all that guys because you can use the 11:32 exact same pathway but I'm going to put that together for you. But this 11:36 homeopathic, if you're not familiar with homeopathy, it's the idea that likes 11:42 cure likes. And so, you're putting in the frequency of testosterone into the 11:46 body. And your body's only going to take what it needs. So, it's safe, it's 11:50 effective, it gives you that little boost that you want. And so, 11:54 testosterone, this product, you can grab it on my store. Um, I usually do 10 11:58 drops for men three times a day, just by mouth. Easy to take, good tasting. you 12:04 won't mind it at all. We also have the testo 180 tincture. Now, this is an 12:09 herbal formula different than the homeopathy, which is really the 12:15 frequency of what once was. This actually has herbal formulations in it. 12:22 And really, there's a few differentiators in this one like 12:27 ashwagandha and what's and another product called horny goat. Pretty much 12:31 self-explanatory what that one does. So there's also some yohimi in here and 12:36 some deer antler velvet. So this one is a great kicker to the 180. I would not 12:44 This one is also going to help you modulate stress induced low testosterone 12:49 because of the ashwagandha. So here's what I would say. If you're having an 12:54 issue with low libido and things like that, 12:58 all of the signs and symptoms that your testosterone is a little bit low, you 13:03 can do a combination of the testo 180 capsules with the herbal formula testo 13:09 180. You can also add in the homeopathic testosterone because your 13:15 body's only going to take what it needs. I would advise that you get your blood 13:19 work redone. You don't just want to stay on something, but I usually tell men, 13:24 give it time to work. I don't know how low you were and how quickly you're 13:29 going to rebuild. So, you want to let things work. You usually want to let 13:34 them work 60 to 90 days and then retest. Really important if it's a natural 13:39 product. If it's an HRT, I would get your blood work done every four to six 13:44 weeks because that's going to work faster because you're literally putting 13:47 in testosterone replacement. When you use a natural approach like testo 180, 13:54 the testosterone homeopathic, and then the testosterone tincture, you are 13:59 fueling your body to modulate your hormones to make enough testosterone. 14:05 It's not a replacement. There is a difference. 14:11 Okay, we also have DHEA capsules 25 14:18 mg and we have DHEA cream which each pump distributes 14:25 20 mg. So let's talk about DHEA. Obviously, we talked about this being 14:32 the precursor adrenal hormone that supports healthy aging and also is in 14:38 the pathway of testosterone. Um, and it's very very 14:43 important that we have enough so that we can convert testosterone. 14:49 So, by putting this in, if you have your DHEA sulfate tested and it is low, you 14:55 can utilize this. Um, at 25 mg, you can use more if you need it. Um, I prefer 15:02 the cream because I have more control over it. And I actually have one right 15:06 here with me. And I use this myself. Um, and I just do one squirt or one pump and 15:15 I put it on my forearms and I rub it in with my other forearm. You can do up to 15:21 two pumps a day, but tons of great results when your 15:27 plasma DHEA levels are optimal. And in most 15:33 people about 80% between the ages of 25 and 75 years old have low DHEA sulfate 15:41 levels. Now what I will say um is you absolutely want to modulate 15:49 the estrogen because this also is in the pathway of creating estrogen. And so if 15:54 you have high estrogen as a man, I would probably not use DHEA. I 16:00 would probably optimize my testosterone first and then get my insulin resistance 16:05 under control cuz that's going to be the a number one sign besides your insulin 16:09 and glucose being high. But if you haven't tested those, which I test in 16:13 men, I test your insulin. But if you only have estrogen 16:17 levels and they're high, there's a good chance you have insulin resistance. So 16:20 you might not want to use DHEA cream. You might want to use the testo 180, the 16:26 testosterone tincture, and the testosterone homeopathic. Get your 16:30 insulin resistance under control. And then as that happens, you'll be able to 16:34 build your own testosterone. You can also do TRT if you wanted to. So those 16:39 are my recommendations on kind of how to use the products. If you need more 16:42 guidance or help, I'm here for you. You can always reach out. Obviously, you 16:47 know, we have a lot of different ways that we can work with you. Um, and I 16:52 don't want to overwhelm anybody with tons and tons of information, but my 16:56 point to this whole podcast is pay attention to your testosterone, know 17:00 what it is, know why it's low, work with someone that can help you, and put the 17:04 right thing in for your body, whether it's natural TRT or peptides. So, let's 17:10 just jump to peptides because peptides support the body naturally. These are 17:15 biological processes. Peptides are bridges. They are produced in your body. 17:20 But sometimes with age, standard American diet being sad, right? High 17:26 cortisol, high stress, low nutrition, you're not going to produce the peptides 17:31 you need as a man to produce enough human growth hormone, HGH, which 17:38 stimulates other hormones in the body, um, including testosterone. So when your 17:44 peptides decline, your HGH declines, so does your 17:48 testosterone. So when we compare this to other options such as uh 17:53 TRT peptides can help boost TRT serum, so you can use them in conjunction with 17:59 and get better results and use less TRT without suppressing the natural 18:05 production of your own testosterone. That's the big thing with TRT. People 18:10 worry about their bodies going to stop producing their natural amount. If you 18:14 use peptides alone or in conjunction with TRT or peptides in conjunction with 18:19 natural boosting of testosterone with natural 18:23 products, it is an incredible combination. My favorite combo to start 18:28 out with is Testo 180, the testosterone homeopathic and the testosterone 18:32 tincture with peptides that help with growth hormone. That's like my favorite 18:37 combo. If we need TRT, we can always go there, you know, but I don't always 18:42 start guys out unless you're super low. If you're super super low, we could 18:46 probably start out with TRT, but it's not always 100% necessary, especially in 18:51 young men. Especially in young men, you know, 18:55 guys, you don't want to get into using TRT too young. You want to optimize.
How Peptides Support Hormones 19:00 You're young. You can rejuvenate. Your testosterone is probably low because of 19:04 something you're doing, not because of something your body's doing. So just 19:08 keep that in mind. Okay. So how peptides work is the hypothalamus and the 19:14 pituitary gland, they control the amount of testosterone that's being produced by 19:18 the gonads or the testicles, right? The hypothalamus then releases what's called 19:25 GNR which is gonadotropen releasing hormone and that triggers the pituitary 19:32 gland to release luteinizing hormone which we now know luteinizing hormone 19:36 travels to the gonads sends all the signals and tells them to release more 19:40 testosterone. Remember, LH levels aren't just low by themselves. They're going to 19:46 be affected by this GNR, which is hypothalamus, right? So, 19:53 stress is going to affect you guys. Stress, okay? Big time. This feedback 19:58 loop, it controls everything and it maintains these normal levels. So, 20:02 really important. So, peptides can help with boosting your testosterone levels. 20:06 First um they can directly impact the hypothalamic pituitary adrenal which is 20:12 called HPA axis and they can stimulate testosterone synthesis. Very simple. 20:18 These types of peptides are actually going to help support the release of 20:21 hormones. Um they increase serum testosterone and that includes all the 20:26 things I talked about above plus FSH. Second, peptides can boost growth 20:32 hormone uh in the pituitary gland. So again affecting the other nearby 20:38 hormones LH, FSH etc. releasing more signaling for the gonads to release more 20:44 testosterone. And then third it's going to play a role in preventing the 20:49 conversion of testosterone to estrogen. 20:53 So these are people that have excess body fat 20:58 um that have uh the gymastia, the male breasts. You have to look at the person 21:06 in front of you to know which peptides to use. Listen, you can play around with 21:11 peptides. It's really not going to hurt you. Um just try to follow the right 21:15 protocols and the right people. But as a guy, you know, insulin resistance, you 21:21 guys are still susceptible just as women. When you have high production of 21:27 estrogen because your aromatase is increased due to your insulin 21:31 resistance, you have this negative signal to the pituitary gland. And so it 21:36 reduces the ability to produce LH and FSH. So it has this feedback loop to the 21:42 p pituitary saying, "Well, we don't really need any more testosterone 21:46 because we have enough. It's just getting converted to estrogen." So you 21:50 actually lower your production of estrogen, increase this estrogen in your 21:54 body. So it's not the same thing as saying you're suppressing your 22:00 estrogen levels. You want to find optimal balance. Okay? We don't want to 22:05 ever suppress the body's natural flow of something. and we want to find that's 22:08 what medications do and we don't always want that. So here are some peptides 22:13 that you can use. Um, kissepin 10. This is 22:20 um, basically there are two peptides that stimulate testosterone synthesis by 22:26 affecting the hypothalamus, pituitary, adrenal, HPA, um, kispepin 10. And 22:32 that's produced by the hypothalamus naturally. But when you have high 22:35 stress, all the things, you're not going to produce it. It plays a role in 22:40 reproduction and also cognitive function, bone health, fat. Those are 22:45 the things you're looking at. It binds with what are called G-proin coupled 22:49 receptors, releases GNR, which we talked about above, and uh helps release 22:56 FSH. So, that's also going to stimulate LH production and stimulate the gonads 23:02 to produce testosterone. So, that's kind of how that pathway works. So, I'm not 23:06 going to get into a ton of them. Um, but that one primarily is really good. 23:12 Another one is um simorin, which is known is pretty common 23:18 in the peptide world, but this is um a growth hormone releasing hormone that's 23:25 commonly used with children who have growth deficiencies. So it consists of 23:31 about 29 amino acid change and it increases both FSH and LH levels in kids 23:38 which we know is going to stimulate the gonads to release testosterone which is 23:42 going to help. Now another backer to this is to have optimal levels of zinc 23:47 because zinc is really important in all of these conversions. So, taking a good 23:51 multivitamin as a guy that has all the minerals, nutrients, and bioavailable B 23:57 vitamins, very key. Uh, another one that we like to 24:01 look at is epomorlin. Now, this is a synthetic growth hormone releasing 24:06 peptide. So, it's an agonist or excuse me, it stimulates the growth of growth 24:13 hormone. It's not growth hormone itself. Okay? So um when you take it, it 24:21 directly inc indirectly increases testosterone by encouraging growth 24:26 hormone. That's kind of how it works. So where cereal is more of a 24:33 hormone, is a growth hormone um aggregator. It's going to stimulate 24:39 the body to create more growth hormone which through the pituitary gland is 24:45 going to in increase LH and FSH telling the gonads to release more 24:50 testosterone. I'm probably going to have to put like some sort of thing on here 24:54 that says not for kids. Um CJC. Now you can also find a CJC with 24:59 epomorlin which is a great combination but the CJC is going to ramp up your 25:06 sexual prowess. It's going to stimulate the pituitary gland to release 25:11 testosterone, estrogen, and other hormones. And so sometimes if you have 25:16 high estrogen, this wouldn't be the best one for you to do. I'd probably see you 25:20 do some of the other ones. Um, but it can improve sex drive. So, because this 25:25 affects all pathways, some people that have high estrogen or even high cortisol 25:29 can have a little bit of an issue with CJC. Uh, I'm just giving you all the 25:34 pros and cons. Um, and then you have GHRP, which is growth hormone releasing 25:40 peptide 6 that can help support testosterone production through the same 25:44 pathway where we're doing all this. You also have 25:47 GHRP2. I'm less familiar with those. I don't work a lot with those. Uh, I 25:53 usually do the epomorlin, uh, cereal. Um, I also like um just a a regular BPC 26:01 157 complmenting those for recovery and performance. Uh, lots of different 26:07 combinations that you can utilize with peptides. So, that's my peptide spew. 26:13 The other one that I'm more familiar with is AODD. And this one is a 26:18 synthetic growth hormone analog. And that means it's going to help the body 26:23 stimulate growth hormone again increasing LH increasing FSH stimulating 26:29 for more testosterone. Uh all of that can be done. So this is peptide therapy. 26:36 Um and you can utilize that with testosterone natural uh products with
TRT Basics and When to Consider It 26:44 testosterone replacement or by itself. [Music] 26:51 Um, sometimes people don't love going directly to TRT because you can have a 26:58 lot of side effects from that. Whereas with peptide therapy, it's generally 27:04 safe. You're going to have very, very little side effects with peptides. 27:12 Um, so I just give you that example because they're not going to lower your 27:17 levels of natural testosterone. These are natural amino acid chains that you 27:22 already make in your body. And so when you enhance 27:28 it by injecting or taking peptides orally, you don't create any signaling 27:36 for your body to stop doing something on its own. When you do 27:40 TRT, you the body will stop producing at the amounts its own testosterone because 27:47 remember there's testosterone in your blood. You're going to get a negative 27:49 feedback to the brain saying, "Ha, we have enough. We don't have to produce 27:53 anymore." So luteinizing hormone and FSH, etc. may not stay at a functional 27:59 range they can lower, which was going to give you less stimulation to the gonads 28:03 to produce your own testosterone. So there's a fine line in 28:07 balance. That's why I like to start natural products first and then go with 28:11 the peptides to enhance that. That has been a really great combination. But if 28:17 you need TRT, obviously we can do that too and 28:21 get you to the right person that can give that to you in prescription. 28:27 prescribing is not my scope, but I work with a ton of medical practitioners who 28:31 do and we util utilize their medical uh staff to help you attain those optimal 28:40 results. So, finally, we're going to talk about testosterone replacement 28:44 therapy uh which is administered um through injection from the outside in 28:50 right through the body. Now, with men, um, this is usually done with into the 28:57 muscle. Uh, a lot of women will do it subq, and you want to get to optimal 29:04 levels. So, when you're choosing someone that's going to do testosterone 29:08 replacement for you, they need to be monitoring your blood work every four to 29:13 6 weeks for optimal levels, helping you adjust the dosage. Uh, and you also have 29:20 to have this prescribed by a physician. Buying things um on the internet from 29:27 shady little places, not something that I would recommend. So, we can help you 29:33 get in front of a medical doctor that will help do this for you uh or medical 29:38 facility um in conjunction with natural products and other things to lower 29:45 estrogen in your body that are natural. you can have an awesome program. So, I 29:51 just want you guys to be aware that this is out there. The expense of 29:55 testosterone, some people worry about TRT is going to be super 30:00 expensive. It's not as big as you think expense-wise and um you know, you can 30:08 get it done by prescription as I said. So low testosterone is nothing to worry 30:14 work uh nothing to ignore is what I want to say. Um there are standard screening 30:21 tools to determine if you need TRT. Uh again your physician that you're working 30:28 with should be highly qualified in this. This is not something you just buy off 30:32 the shelves of some online distribution. Not safe. Shouldn't be done. 30:39 So, I want to close with um just a few points, 30:44 okay? Testosterone is vital for you guys. Keeping it optimal is vital for 30:49 your for you guys. There's natural ways that you can bring it up that are safe 30:53 and effective. And if you combine those natural products with peptide therapy, 30:59 it's a win-win. But you need to be in front of 31:02 the right practitioner to do that. You know, you can go and play around with 31:06 peptides and that's fine, but there's different markers that we look at body 31:12 types um as well as what is the expression of symptomology that we can 31:18 adjust for you. Uh if you're choosing to do testosterone replacement therapy and 31:24 you want to reach out to us, we can get you uh in contact with the medical teams 31:30 that we work with uh to do the assessment. look at your blood work and 31:35 get you what you need. So, again, not within my scope to prescribe, but I work 31:41 with really great resources and people that I trust and people that have been 31:46 doing it well for years because you don't want to get in front of somebody 31:50 new to TRT who's not going to help you monitor or 31:54 adjust. Last, don't be afraid of reaching out if you're a guy. I know 32:00 this is not the easiest topic for men to talk about. 32:03 But it's not going to get any better doing nothing. There are certain things 32:07 you can control today. Go to bed on time. Cut down on the alcohol. Start 32:12 eating more whole foods. Make sure that you know you're keeping your blood sugar 32:18 optimal. Lower your sugar intake. Increase your hydration and get good 32:22 sleep. All of that will improve your life overall. If you want to optimize 32:27 your testosterone levels, reach out to me. I'm happy to help you. I'll put the 32:32 appointment uh in the show notes or you can reach out to my assistant. I will 32:37 put her email in there. So guys, I hope this helps. Um stay tuned cuz all month 32:42 it's about you. So make sure you pass this to somebody who can use it. A 32:48 friend of yours, a guy at the gym. If you're a female listening to this and 32:52 this sounds like somebody you know or love, make sure they listen or write 32:57 down a few points for them to understand. Remember, there are things 33:00 that you can do so that you can age gracefully and feel great over the next 33:06 20, 30, or 40 golden years that you have coming up. And I'm happy to be a part of 33:11 your health journey. Thanks guys for tuning in and God bless.
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